Did you know that boxing for workouts is not just excellent for your body but even better for your mind? Boxing workouts like shadow boxing etc. not only relaxes your mind by giving you an outlet to release your stress but also help you improve your focus; in other words, boxing is a sort of a meditation that makes you sweat it out and can be done with loud music.
Let’s directly dwell into some classic boxing routines that you can do at home to stay fit and calm.
One of the benefits of shadow boxing is that it is a versatile exercise that improves technique, strength, endurance as well as rhythm and speed. It is freestyle boxing and pretty simple but it needs a strong imagination and one can throw out a few punches without getting hurt themselves.
Shadow boxing is beneficial but it is as important to master the correct techniques and postures so that you don’t suffer any injuries. Another key aspect of shadow boxing is that you should have singular movements that are in a flow. Also, don’t develop a habit of doing it all at once. And when you’re done, remember to warm down.
Jump rope like a boxer as it will help you become agiler and boost your endurance. You can try different variations like single jumps, double jumps or figure eight jumps, etc. For a boxer, jump rope is an excellent exercise but even for those who are looking at just a good workout, this technique makes you sweat like no other exercise.
While jumping a rope remember to keep your knees soft. And use your wrists not your entire arms to control the rope. Also, remember to not land on your heels rather ensure that you are always on the ball of your foot and your heels should never touch the ground. Even for this exercise, form a rhythm.
Speed Bag Workouts
The speed bag is beneficial when you are looking at a workout that makes you sweat. This definitely is one of the most mentally relaxing workouts. Just hit the bag in quick motion, in rhythm and with force and see how your mind breathes in peace. Benefits of a speed bag include improvement in circulation and it also reduces issues like high blood pressure, risk of heart diseases etc. It is an excellent form of cardio. While working with a speed bag it is important you work in rounds and give yourself rest between these.
This is a form of exercise that one tends to run away from but hey! That chiseled body requires you to sweat it out. Burpees are an exercise that gives you endurance and strength. For this, get into a squat position and put your hands on the floor in front of you, once you are ready, kick your feet back resulting to a push up position. Next step is that you get back into a squat position and jump up as high as you can and get back into the squat position. Begin slowly and try to gain speed along the way. Don’t try to perfect the technique and get the speed, all at once; Rome wasn’t built in a day.
Burpees video link https://www.youtube.com/watch?v=dZgVxmf6jkA
This is something that is talked about much and must we say, there is a good reason behind it. Squats strengthen your legs and make your lower body pretty strong. While doing squats, your posture is of mighty importance because the incorrect technique can lead to knee and back injury, so be careful. Your starting position for squats is with your feet apart.
The distance between your feet should be at least as wide your hips. Move your shoulders back and engage your abs. Slowly push your hips and butt back and go down as if you are sitting on a chair. Don’t bend your back while doing squats. Also, keep your weight on the heels and you need to go down till your thighs are parallel to the floor. Once you master the technique, try variations with weights etc.
For this, we would like to suggest you a fantastic workout routine that consists of various rounds that have 10 reps per side. After each set that you complete, you must take a break and then move to the next set.
This is sort of a shadow boxing routine but more suitable for those who are looking at shadow boxing as a beneficial workout rather than a form of training. Between each round, you can also get into boxer push ups but we suggest that you do that once you are fully comfortable and have the endurance.
Round 1: This is what we like to call the Jab, Cross, Bob and Weave round. In this, stand with your right foot forward with elbows bent down and your fists on the side of your chin. Get ready and throw a right jab ensuring that you don’t lock your elbow.
Jab with your right arm, and then Cross by punching with your left arm forward while rotating your left hip and lifting your heel a little from the ground. Repeat the right jab and bring arms back to the guard position. Bob and weave by moving left to right lowering yourself into a squat position.
Round 2: Double Jab, Cross Jab and cover. In this, you begin with your right foot forward and arms up in guard. Throw a double jab with left, cross with right and then single jab with the left. After this, quickly cover by twisting your upper body while keeping hips straight. Quickly return to left and repeat.
Keep it going…
Round 3: This round includes Jab, Cross, Hook, Bob and Heave. It is same as round one but you add the hook. So start with standing with your right foot forward and fists on either side of your chin. Begin with right jab, left cross and then add the new move where you keep your elbow at 90 degrees and pivot your right heel up while rotation your right hip forward.
Round 4: For this round you jab, cross, uppercut and cover. One repetition includes standing with your right foot forward and arms on guard then begin with a right jab followed by the left cross and then bend your elbow and rotate your right hip and heel while imagining that you are hitting your opponent under the chin.
Once you’ve built your stamina and perfected your moves, add boxer bicycle crunches.
Jab routines video link https://www.youtube.com/watch?v=1AUrJo0Xd2Q
Before we close on home workouts for women that are inspired by boxers, we would like to add one more thing. That you must understand the techniques properly before beginning any routine. And if possible take professional help in the beginning.
However, this being said, these routines require no extra equipment and you can do these at your whim and wish. Wherever you want. Take benefit of excellent weather and workout outside or beat the heat and exercise inside with music etc. Refresh yourself and while you are at it, get a toned body as well.
Techniques like shadow boxing are beneficial for professionals as well as for those who just want to workout. Don’t believe us, try and you’ll see it for yourself. One goes for the workout with a full mind and comes out all refreshed and relaxed. And that is the most precious benefit of techniques like shadow boxing as well as jumping ropes like a boxer etc.
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“Tom Rohilla is the founder of Sharpen Body a website providing free, incredibly workout and healthy tips. He was professional kick-boxing athlete for 5 years and he is an expert trainer in a kick fitness center now. Check out sharpenbody.com to learn more about Tom Rohilla and his works.”